CrossFit MPH – WOD
Metcon (No Measure)
In Gym:
on a 20-minute clock, each piece for time:
0:00-5:00 – 800m run
5:00-10:00 – 75x pull-up
10:00-15:00 – 75x burpee
15:00-20:00 – 1000/850m row
*Total score is combined work time across all four movements.
At Home:
on a 20-minute clock, each piece for time:
0:00-5:00 – 800m run
5:00-10:00 – max strict pull-up, bodyrow, or strict sit-up
10:00-15:00 – 75x burpee
15:00-20:00 – 75x object deadlift –or– 100x superman
-MPH Inside the Box Scores-
Rich H.: 372, 75-lbs.
Jahari H.: 305, 75-lbs.
David C.: 257, 65-lbs.
Terry A.: 4:02, 40, 30, 5:00 (band pull-up)
Andrew S.: 2:53, 51, 47, 4:06
Chase H.: 2:51, 70, 4:53, 4:16
John B.: 2:55, 66, 57, 4:12
Will H.: 3:34, 45, 35, 4:21
Ella W.: 2:56, 45 (band), 4:59, 3:36
Chris T.: 3;45, 50, 45, 4:56
Edgar J.: 3:08, 35 (band), 45, 4:15
Austin S.: 2:29, 45, 57, 4:15
Sean G.: 2:46, 3:28, 4:48, 4:33
Graham F.: 3:08, 45, 50, 3:59
John J.: 3:45, 58, 41, 4:10
Bobby H.: 3:08, 43, 62, 4:30
James T.: 2:33, 4:29, 61, 4:36
Joy L.: 4:09, 50 (vertical ring pull-up), 30, 5:00
Mel F.: 4:32, 65, 62, 4:16
Al C.: 2:54, 3:44, 60, 4:40
Zac E.: 3:19, 27 (band), 44, 4:42
Diana G.: 4:39, 42, 51, 4:55
Nathan A.: 3:32, 28, 42, 4:23
Justin G.: 3:10, 25, 50, 4:45
Matt A.: 3:26, 42, 49, 4:58
Nick W.: 3:06, 60, 55, 4:30
Jahari H.: 3:30, 4:10, 4:59, 4:46
Dave R.: 3:09, 3:53, 66, 4:23
Kate G.: 3:27, 62, 4:57, 4:20
Adam R.: 3:16, 27 (strict), 58, 4:31
Mike L.: 3:49, 4:44, 30 (+ 25 pushup), 4:25
Brandt R.: 2:40, 62, 54, 4:33
Nicole S.: 2:46 (400m), 4:00 (60x body row), 3:30 (25x no pushup burpee), 2:26 (400m)
Ross B.: 3:26, 4:38 (banded strict), 62, 4:08
Greg M.: 4:05, 51, 48, 5:00
Josh M.: 3:27, 4:21, 4:35, 4:23
Michael A.: 2:41, 4:17, 45, 4:02
Karl P.: 2:30 (400m), 4:00 (25x body row), 4:00 (30x no pushup burpee), 3:00 (500m)
Charlie K.: 2:53, 52, 50, 4:19
Zach D.: 3:17, 55, 65, 3:57
Charlie S.: 2:49, 50, 55, 4:20
Mike H.: 3:18, 4:24, 60, 4:41
Kiely W.: 2:57, 50, 5:00 (banded strict pull up), 4:09
Calvin D.: 3:25, 35 (banded strict pull up), 40, 4:44
Daniel H.: 2:57, 46, 50, 3:55
Pete T.: 3:25, 45, 45, 5:00
Francisco L.: 3:20, 55 (4:30), 50 (4:30), 4:12
Tucker H.: 2:59, 3:53, 61, 4:25
Sam R.: 3:24, 4:54, 33, 4:45
Morgan M.: 3:12, 65, 60, 3:47
Patrick J.: 3:32, 55, 50, 4:35
Paige D.: 3:22, 55, 55, 3:51
John Sa.: 2:51, 50, 42, 4:36
Yao Z.: 3:25, 32, 40, 4:34
Lily S.: 3:27, 73, 45, 4:19 (body row)
Rony J.: 3:18, 33, 48, 3:47 (banded strict)
-MPH Outside the Box Scores-
Lisa C.: 4:27, 27 pull-up, 57, 69 (35-lb. dbs)
Seth B.: run, 88 sit-up, 40, 65 (40-lb. dbs)
Tom G.: 4:00, 71 bodyrow, 50 deadlift (30-lb. dbs)